Warm Up
3 Min Warm Up
5x Inchworm
10x Split Jump
10x Samson Lunge
Movement prep.
20/10 x 3
– Vertical Jump
– Hindu Pushup
– Jerk Drills
Skill
Complex:
1x Push Press 2x Push Jerk 2x Split Jerk
4 Sets, EMOM
4 Sets, E2MOM
(increase weight each set)
WOD
12 – 8 – 4
Shoulder to Overhead
21 – 15 – 9
Burpee over bar
Cool down
1 Min each
– Chest Stretch
– Child Pose